Workout of the day

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

A: EMOM 20 (No Measure)

Odd - 2 Heavy bench press at 85-90% of 1RM

Even - 40' Sandbag carry 150/100

B: Metcon (No Measure)

EMOM 20

DB Hammer curls

DB Tricep ext (behind the neck)

BB "21"

Diamond push-ups

***Work for :45-50 sec

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality
1:00 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Back Squat (Take 10:00
20RM Back Squat )

C: Metcon (Time)

"Lightning McQueen"

For Time

10-9-8-7-6-5-4-3-2-1

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Time Domain: 7:00-10:00

Time Cap: 12:00

* The goal today is to hit unbroken sets

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

A: Conditioning (No Measure)

50 DB burpee stand 50/35

40 DB power cleans

30 DB shoulder to overhead

20 DB clean and jerk

10 DB thrusters

----

Rest 3min

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Supersets: 3 sets

Off the rig - empty BB

10 BB rows (pronate grip)

10 BB rows (supinated grip)

20+20 BB reverse curl+shoulder to overhead (do not drop BB)

Rest as needed b/t sets

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

:30 Wall Thoracic Extension

12 Alt V-Ups

10 Deep Lunge Mountain Climbers

8 Overhead Squats

6-8 Jumping Pull-Ups

B: Metcon (AMRAP - Reps)

5 Person Teams for Max Reps

"O'Doyle Rules!"

4 Rounds

min 1: GHD Sit-Ups

min 2: Burpee Box Jump Overs (Rx24/20, S 20/16″) min 3: Overhead Squats (Rx 75/55, S 65/45)

min 4: Burpee Pull-Ups

min 5: Rest

C: Metcon (No Measure)

Mobility

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Rounds for Quality

200m Run

:30/:30 Tall Kneeling Paloff Press Hol d

8 Romanian Deadlifts

6 No Dip Muscle Clean s

6 Barbell Strict Press

6 Jumping Back Squats

B: Metcon (Time)

"Billy Madison"

5 Rounds for Time

400m Run (27/22 Cal Bike)

21 Deadlifts

15 Hang Power Cleans

9 Push Jerks

Load: (Rx 115/75, S 95/65)

Time Domain: 20:00-25:00

Time Cap: 30:00

C: Metcon (No Measure)

Mobility

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pos e

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up 500m Walk

B: CARs

WOD For Time

Buy-in 250m Walk/Jog

10-9-8-7-6-5-4-3-2-1

KB Deadlift

Box Steps Overs

Single Arm Bent Over Row (Bench Supported)

Air Squats

Knees to chest (from Box) Sit up scale